Carbohydrates: How carbs fit into a healthy diet

Carbohydrates aren’t bad, but some may be healthier than others. See why carbs are important for your health and learn which ones to choose.

By Mayo Clinic Staff

As part of healthy eating, everyone needs the same type of things, such as vitamins, minerals, carbohydrates, protein and fat. These are called nutrients. Together, nutrients in food help the body work.

Carbohydrates are part of a healthy diet. But some carb choices may be better for you than others. Understand more about carbohydrates so you can make healthy choices based on your body’s needs.

What are carbohydrates?

Carbohydrates are sugars in food. Carbohydrates also are the parts of food that the body doesn’t digest, called fiber. Carbohydrates are naturally found in fruits, vegetables, nuts, seeds, grains and dairy products.

Carbohydrates also may be added to processed foods. For example, fructose is a type of carbohydrate in fruit, but it can be processed and used to sweeten drinks. Inulin is a fiber found in some fruits and vegetables but also may be added to grain products and protein bars.

Types of carbohydrates

There are three main types of carbohydrates:

Simple carbs, called sugars. Simple sugars are made of one or two types of sugar. Fructose is a simple sugar found in fruit and honey. Fructose and glucose together make the sugar called sucrose, which you may have in your pantry as table sugar. Lactose also is made up of two sugar units, this time galactose and glucose, and is found in milk and dairy products.
Complex carbs, called starch. Complex carbohydrates are made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, beans and peas. As your body digests starch, the complex carbohydrates break down into their simple sugar parts.
Fiber. Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.

Fiber isn’t broken down in the body. But it can be used by some bacteria in the gut. Fiber also helps move waste through the digestive tract.

Carbohydrates and your health

Carbohydrates break down into a source of energy for the body, especially the brain. They also add fiber to the diet which helps protect against some diseases. And in some cases, carbs can help manage weight.

Providing energy

Carbohydrates are the body’s main fuel source. During digestion, complex sugars and starches are broken down into simple sugars. Glucose is the main type of carb used by the body for energy.

Glucose gets to cells through the bloodstream, which is why glucose also is called blood sugar. From the bloodstream, the hormone insulin helps glucose get into cells. If the body doesn’t need the glucose, it can be stored in other forms. The liver and muscles store glucose as glycogen. Glucose also can be stored as body fat.

Protecting against disease

Some evidence suggests that some whole grains and dietary fiber from whole foods help lower your risk of heart disease and stroke. Fiber also may protect against type 2 diabetes, obesity, and colon and rectal cancers.

Controlling weight

Evidence shows that eating plenty of whole fruits, vegetables and grains can help lower the risk of weight gain over time.

These foods tend to be low in calories and high in fiber, which can help people feel full with fewer calories.
People also may take in fewer calories if they replace processed foods with high-quality carbs.
The fiber in fruits, vegetables and whole grains may support a healthy gut, which some studies suggest may be linked to body weight and insulin response.

How many carbohydrates do I need?

The amount of carbs you depends on a few factors. Examples are how active you are, your age and any health conditions you’re managing.

Health research suggests that people need at least 130 grams of carbohydrates every day to meet the body’s energy needs. That amount represents about 25% of calories in a 2,000 calorie diet. But the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories.

So if you aim to take in 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In general, sugar or starch gives you about 4 calories a gram, so that’s between 225 and 325 grams of carbs a day.

For packaged food, you can find the amount of carbohydrates on the Nutrition Facts label. The label shows total carbohydrates, which can include fiber, total sugars and added sugars.

Choose your carbohydrates wisely

Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients. Still, not all carbs give you the same health benefits. Here are some general tips on how to make healthy carbohydrates work in a balanced diet.

Make carbs one part of a balanced meal

Eating a meal that combines carbs, fat and protein may lead to a better glucose response.

Focus on eating fiber-rich fruits and vegetables

Whole fruits and vegetables are great for your health. They add nutrients and beneficial compounds to the diet as well as fiber and water. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Or have measured portions of fruit juices and dried fruits, which are concentrated sources of natural sugar and have more calories.

Replace refined grains with whole grains

Whole grains are packed with good nutrition. As a whole food, grains can provide vitamins, minerals, fat, protein, fiber and other beneficial compounds. Aim for at least half of your grains to be whole and not refined. When grains are refined, they go through a process that strips out parts of the grain along with some of the nutrients and fiber. For refined grains, choose those that are enriched with B vitamins, iron and folic acid.

Stick to low-fat dairy products

Milk, cheese, yogurt and other dairy products are good sources of calcium, protein, vitamin D, potassium, and other vitamins and minerals. Choose low-fat versions to help limit calories and saturated fat. And watch out for dairy products that have added sugar.

Boost the use of beans, peas and lentils

These protein-packed vegetables are among the most versatile and nutritious foods. They add fiber, vitamins, minerals, plant-based iron and health-supporting fats to the diet. They are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.

Limit added sugars

Without any nutrients, food and drinks with added sugar raise the amount of calories in your diet. These items include sugar-sweetened drinks, frozen dairy desserts or desserts such as cake or cookies. Check the Nutrition Facts label for added sugar to keep track. The Dietary Guidelines for Americans recommend getting less than 10% of your daily calories from added sugar. Eating or drinking too many foods with added sugar can cause you to take in more than the calories you need each day.

How carbs fit into your healthy diet

Your activity level, diet, insulin response and gut all factor into what carbs are best for you. With attention to your needs, and some limits, you can make any carb part of a healthy diet. If you have questions, talk with your healthcare professional.

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